TXT PROGRAMMING7/28/25-8/02/25STRENGTH WEEK: #5

TXT PROGRAMMING
7/28/25-8/02/25
STRENGTH WEEK: #5

MONDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
5 hindu pushup
10 Deadbug
5/5 ½ kneeling windmill 
10 Banded lat pull down


    10-20  Strength Horizontal Pull:
3 ROUNDS EACH
PARTNER UP
A. 10 Renegade Row (no pushup)
B. HOLDS CHIN OVER BAR TIL PARTNER IS DONE [If they cannot have them try but jump back up after they fall]


20-45     WOD:  5 Rounds
250M Run or Row
10 Pull ups
20 DBL KB CHEST PRESS
30 Sit up 




TUESDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 15,10,5
X walk reps each side
squat jacks
leg lift
over the shoulder ball throw
  
20-30  SQUAT Strength Run the rack with single or dbl kb squat
Do 5 reps then move up to the next weight once at heaviest weight do 5 sets of 5 reps. 


30-45    WOD: 5 ROUNDS [15 MIN]

5 DBL KB THRUSTER
5 TRX MUSCLEUP
5R/5L KB One Arm High Pull 
1R/1L TURKISH GETUP* from the TOP DOWN
  


WEDNESDAY
    0-10     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 rounds 20/10 alternate between the two exercises
Touch jump 
TRX ROW


    10-25    Strength Horizontal Press Tempos and running the rack. 
3 rounds 5 Tempo pushup (3 second down, 1 second pause, 0 up, 0 pause at top.) 
THEN
RTR with 5R/5LSingle Arm Kettlebell Chest Press to achieve a top set of 5 reps. Perform 3-4 sets at top weight. Focus on engaging pecs.


25-45    WOD:30/20/10
-WALL BALL
-BOX JUMP
-KB SKULL CRUSHER
-BALL SLAM
20 cal row (stays the same)


THURSDAY
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 2 rounds
5 inch worm scorpion
5 iron cross
5 pike toe touch
20 bicycles
10 legs up toe touch


    15-25  CORE Strength:  [10 MIN cutoff]
REP: 30/20/10
-Dead bugs
-Sideplank hiplift R
-Sideplank hiplift L
-Abmat situp
25-45  WOD:   15 Min Ascending amrap start with 1 rep and do all movements on right then 1 rep all movements on left. Then 2 reps all movements on right and 2 all movements on left. Ect. 
1. Kettlebell single-arm snatch
2. Kettlebell windmill
3. Kettlebell single-arm front squat
4. Kettlebell single-arm Situp with bottoms up hold
5. 50 jump rope (reps stay the same.) 
  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds
10 kb good morning
10 kb swing
10 touch jump twist
10 plank hip tap
Short run




    20-30    Strength Power lift: Sumo Deadlift High Pulls
Run the rack with 8 (4R/4L) SDHP till you find a top weight. Stay heavy for 4 total rounds. (ZOOM 10 min AMRAP  8 SDHP + 6 Tempo deadlift (3 up, 0 pause at top, 3 down, 0 pause at bottom.)


    30-45    WOD: 4 Rounds
7/7 DBL KB Over head WALKING LUNGE 
4 T2B or V-up
14 GOBLET SQUAT
4 T2B
14 WALL BALL
4 T2B
7R/7L TURKISH SITUP (to hip bridge point and back down.)
4 T2B
*T2B = TOES TO BAR. SCALE FOR SKILL LEVEL. 


SATURDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 rounds 30/10 sec off
Box step up
Band pull apart
Banded Tricep pull down


    20-30  Strength Vertical Pull: 10 min AMRAP alternate partners 
A: 5 PULLUPS
B:DBLKB FARMER CARRY


30-45 WOD: Benchmark THE LEAH (20 min cutoff)
10 Rounds
4 Handstand Kick up or Spinal rock handstand
4 Burpee Box Over (KX 20W//24M)
4 DBL KB Snatch (or high pull or swing) (KX 25W//40M)
40 Jump Rope